How Do I Make Sure My Mate is Listening to Me and ADHD is Not Getting in The Way?

Harold Robert Meyer /The ADD Resource Center   01/09/2024


Understanding ADHD and its impact on communication

Individuals with ADHD often struggle with paying attention, staying focused, and controlling impulsive behaviors. These challenges can significantly impact communication within relationships, making it difficult for partners to feel heard and understood.

Regarding communication, individuals with ADHD may have trouble listening attentively, remembering important details, and staying engaged in conversations. They may become easily distracted, interrupt frequently, or struggle to follow through on conversations. This can lead to frustration, misunderstandings, and feeling ignored or unheard.

Common challenges in communication with someone with ADHD

Communication challenges in relationships where one partner has ADHD can manifest in various ways. Some common issues include:

  1. Distractibility: Individuals with ADHD may struggle to maintain focus during conversations, getting easily distracted by external stimuli or their thoughts. This can make it difficult for them to listen and fully engage actively in the discussion, even if they appear to be listening and maintaining eye contact.
  2. Forgetfulness: Memory problems are often associated with ADHD, leading to difficulty remembering details, instructions, or meaningful conversations. This can result in misunderstandings and frustration for both partners.
  3. Impulsivity: Individuals with ADHD may tend to interrupt or speak impulsively without fully considering the impact of their words. This can make it challenging for their partner to express themselves and feel heard.
  4. Executive Functioning Issues: ADHD can affect executive functioning skills, which are responsible for planning, organizing, and prioritizing tasks. This can make it harder for individuals with ADHD to initiate or maintain conversations effectively.

It is essential to remember that these challenges do not indicate a lack of care or interest in the relationship. Instead, they are a result of the neurological differences associated with ADHD.

Tips for effective communication with a partner with ADHD

While communication may be more challenging when your partner has ADHD, some strategies can help improve the quality of interactions and ensure that both individuals feel heard and understood. Here are some tips to consider:

1. Be patient and understanding: Recognize that ADHD is legitimate. Approach conversations with patience, empathy, and a willingness to understand your partner’s experience.

2. Minimize distractions: Create an environment that promotes focus and minimizes distractions. Choose a quiet space for meaningful conversations, turn off electronic devices, and avoid multitasking to ensure that both partners can give full attention to the discussion. If you have something requiring extra attention, announce the importance of listening and understanding before communicating.

3. Practice active listening: Listen to your partner by maintaining eye contact, nodding to show understanding, and asking clarifying questions. This demonstrates your engagement and encourages your partner to listen genuinely.

4. Use visual aids and cues: Incorporate visual aids or cues to assist with memory and organization. This can include writing down important information, using calendars or planners, or summarizing key points during conversations. Entering reminders into the person’s digital assistant ( while you speak can help.

5. Break down tasks and instructions: Break them down into smaller, manageable steps when discussing tasks or giving instructions. This helps individuals with ADHD to better process and remember the information, reducing the chances of miscommunication.

6. Make tasks time-sensitive: When an action is involved, be sure that a specific date and time are included. Yes, include the time of day!

7. Practice active problem-solving: Collaboratively work together to find solutions for communication challenges. Regularly check in with each other to identify improvement areas and brainstorm strategies to address those issues effectively.

Creating a supportive environment for communication

Creating a supportive environment is essential for effective communication in any relationship. When one partner has ADHD, it becomes even more crucial to establish an atmosphere that encourages open dialogue and understanding. Here are some ways to create a supportive environment:

1. Set aside dedicated time for communication: Make time each day to connect with your partner without distractions. This can be a designated conversation hour or simply a few minutes of undivided attention. It allows both partners to feel valued and heard. Connecting with your partner once a day helps you to lessen ruminating over things that might not have been accomplished. However, do not use this time to list what needs to be/should have been done. This is a time to be supportive. Don’t put yourself in the position of being that person’s mother or father when you speak. Listen to understand, not to respond!

2. Practice active problem-solving: When challenges arise in communication, approach them as a team. Brainstorm together to find solutions that work for both of you and be open to adapting strategies as needed.

3. Celebrate progress: Recognize and celebrate your progress in improving communication. Small steps forward can lead to significant improvements in the relationship. Acknowledge the efforts you and your partner are making to communicate effectively.

4. Be flexible and adaptable: Understand that communication strategies may need to evolve over time. Be open to trying new approaches and adjusting your methods based on what works best for both of you.

Seeking professional help and support for ADHD and communication issues

While implementing strategies to improve communication is helpful, seeking professional help and support is also crucial for managing ADHD and its impact on communication. A mental health professional, such as An ADHD Coach, therapist, or counselor, can provide guidance, tools, and techniques to navigate the challenges associated with ADHD.

Therapy can help individuals with ADHD develop coping mechanisms, improve executive functioning skills, and enhance communication within relationships. It can also provide a safe space for both partners to express their concerns and work through any emotional difficulties that may arise.

Remember, seeking professional help is a proactive step towards building a stronger and more communicative relationship.

Building empathy and understanding in the relationship

Building empathy and understanding is vital to navigating communication challenges in your relationship. It involves recognizing and validating each other’s experiences, emotions, and struggles. Here are some strategies for fostering empathy and understanding:

1. Educate yourself about ADHD: Learn about ADHD, its symptoms, and how it can impact communication. Understanding the condition can help you empathize with your partner and view their challenges compassionately.

2. Communicate openly and honestly: Encourage open and honest communication in your relationship. Create a safe space where both partners can express their feelings, concerns, and needs without fear of judgment. This promotes understanding and strengthens the emotional connection.

3. Practice self-care: Taking care of yourself is essential when supporting a partner with ADHD. Engage in activities that bring you joy and help you manage stress. You can better support your partner and maintain a healthy relationship by prioritizing your well-being.

4. Attend couples therapy: Consider attending ADHD coaching sessions ( and couples therapy together, even if you feel your relationship is relatively stable. Couples therapy can provide a safe and neutral space to address unresolved issues, enhance communication skills, and strengthen the emotional bond.

Resources and tools for improving communication with ADHD

Several resources and tools are available to assist individuals and couples in strengthening communication when ADHD is a factor. These resources provide valuable information, techniques, and support for navigating the challenges associated with ADHD. Here are some recommended resources:

1.   Books and Websites: “The ADHD Effect on Marriage” by Melissa Orlov ( and “Driven to Distraction” by Edward M. Hallowell and John J. Ratey  ( are excellent books that provide insights and strategies for managing ADHD within relationships. Three fantastic sites for information on ADHD are,, and
2. Online communities: Joining online communities or support groups specific to ADHD can offer a wealth of information and a sense of community. Websites such as ADDitude Magazine and CHADD provide articles, forums, and resources for individuals with ADHD and their loved ones. ADHD & Marriage (( offers excellent information for couples. The ADD Resource Center ( offers many unique articles, tips, and techniques for succeeding with ADHD.

3. Apps and tools: Utilize technology to support communication. Apps like Trello, Evernote, and Google Calendar can help with organization and memory. Digital assistants such as Alexa and Google Assistant can be of immense help. ( Additionally, mindfulness and meditation apps like Headspace or Calm can assist in reducing distractions and increasing focus.

4. Professional support: Seek the guidance of a mental health professional specializing in ADHD. ( They can provide individual and couples therapy, offering tailored strategies and support for managing communication challenges. An ADHD  Coach can also help bring about change (

Communicating with others about your partner’s ADHD

When navigating a relationship where one partner has ADHD, it is essential to share with others, such as parents, grandparents, and in-laws, about the condition. This can help foster understanding and empathy from friends, family, and colleagues. Here are some tips for effectively communicating about your partner’s ADHD:

1. Educate others: Provide information and resources ( about ADHD to those close to you. Help them understand the challenges associated with the condition and how it can impact communication within your relationship.

2. Share communication strategies: Inform others about the strategies you and your partner implement to improve communication. This can help set expectations and promote supportive interactions when engaging with friends, family, or coworkers.

3. Encourage empathy and patience: Ask for empathy and patience from others when communicating about your partner’s ADHD. Explain how their understanding and support can significantly affect your relationship and well-being.

4. Address misconceptions: Correct any misconceptions or stereotypes others may have about ADHD. Educate them about the true nature of the condition and its impact on communication and relationships.

Conclusion: Building a solid and communicative relationship with ADHD

Navigating a relationship where one partner has ADHD can pose unique challenges, especially when it comes to communication. However, with understanding, patience, and the implementation of effective strategies, it is possible to build a strong and communicative relationship.

By recognizing the impact of ADHD on communication, employing active listening techniques, creating a supportive environment, seeking professional help, and fostering empathy and understanding, couples can overcome communication challenges and strengthen their bond.

Building a solid relationship is a continuous process that requires ongoing effort and open communication. Couples can create a relationship with commitment and support where both partners feel heard, understood, and valued.

CTA: If you or your partner are struggling with communication due to ADHD, consider seeking professional help. An ADHD Coach, therapist, or counselor can provide guidance and support to improve communication and strengthen your relationship. Don’t hesitate to take the first step towards building a more vital and communicative partnership.

Harold Robert Meyer /The ADD Resource Center 01/09/2024

For more than 30 years, Harold and the ADD Resource Center have provided compassionate guidance, ADHD and Life coaching, and quality information to children, individuals, couples, and healthcare providers, demystifying and destigmatizing ADHD.

Additional reading:

20Things to Remember If You Love a Person with ADD/ADHD (

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